If you find that lately you don’t have enough endurance to just to get through a day of normal activities like preparing meals, doing little chores around the house, going to work, taking care of yourself, and meeting other responsibilities, then this article is for you. Keep reading today’s guest post by Brooke Chaplan and increase your energy!
Endurance is important for keeping up with regular exercise routines and even just daily work. It is also part of your metabolism and helps your body regulate itself. The reasons why you don’t have as much endurance as you once did could be varied. It could have to do with not getting enough physically exerting activities in, your diet may not be the best, you may be recovering from an illness, or you may need to build some muscle.
If you have seen a doctor and there’s nothing visibly wrong, or if you just want to increase your endurance overall, then you can do so with exercise. If you already exercise, then there are some tweaks you can make to your exercise routine, which will help you to increase your natural endurance.
Weight training can definitely help increase your endurance if done right. When you want to increase endurance, do both aerobic and weight lifting exercises on the same days, train hard, and give yourself very little recovery time between sets. Aim for 20 seconds of rest between weightlifting sets instead of the usual 30 to 60 seconds.
If you usually do aerobic exercises one day and strength training the next, combine them so you have one intense, variety-filled workout. You probably won’t want to train like this two days in a row. The next day can be a day of rest or you could do something like yoga or swimming in your pool or home swim spa.
That being said, it is possible to train hard two days in a row if necessary. The trick is to get really adequate rest in between, drink plenty of water and eat the right foods. And when choosing which exercises you are going to do that don’t necessarily involve weights but aren’t aerobic, then opt for compound exercises, like step-ups, push-ups, pull-ups and squats.
Aerobic exercise is the most important thing you can do to increase you natural endurance and give your body a boost in how long you can train. This kind of exercise is different from strength training, but should be done at high intensity levels like your HIIT workouts. Running, jogging, biking, dancing, step aerobics and more are all great examples of aerobic exercise. Go at a rapid pace to increase endurance and to boost your metabolism.
The trick is to change it up all the time. If you go for a morning run every day, test your endurance by switching to a hilly route, or by sprinting for 30 second intervals during the run. Try running up and down stairs to give your legs more of a challenge. Keep your body guessing and your heart pumping.
Variety, Variety, Variety
Your body gets used to the same routine after two weeks. At this time, introduce new exercises to change things up.
Other things can help you train better so that you build endurance, such as getting adequate rest, staying well-hydrated, and eating the right amounts of carbohydrates and proteins on the days you train. Some things you can do before a workout, physical event, or just in general is to drink coffee and beet juice. Caffeine has positive effects when enjoyed in moderation, and beets are nitrate-rich. Just one cup can give you a sixteen percent increase in stamina.
Making sure you are getting vital vitamins and minerals by taking a supplement is also important. Your state of mind can affect your endurance too in some cases. Experts have noted the increased endurance of those who listen to music while working out.
Remember to stay positive, have a social life, and do something that makes you happy. If you increase your workouts and the variety of them, soon you will be able to notice better stamina and overall endurance.
About the Author
Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening. For more information contact Brooke via Twitter @BrookeChaplan.
Do you have any tips in how to increase endurance?